Refined sugar is one of the worst ingredients we consume today. Several studies have linked this substance to a range of diseases such as obesity, diabetes, heart problems and cancer.
Still, we consume a lot more sugar than we should, as it is added to a multitude of processed products, especially soft drinks, jams and stuffed cookies.
As some research shows us, does sugar interfere with the functioning of hormones that regulate hunger and satiety, causing more calories to be consumed than necessary? and consequently causes weight gain.
In addition, sugar impairs metabolism, leading to an increase in blood insulin rates and fat accumulation.
As if that were not enough, sugar can still cause addiction as it releases dopamine into the brain's reward area, acting in the same way as illegal drugs, according to a US study.
Read also: Coconut sugar: a natural vitamin-rich sweetener
If you're looking for healthier food without giving up sweet taste, check out some natural alternatives to refined sugar:
1. Stevia
Stevia is a natural sweetener extracted from the leaves of a native South American shrub, Stevia rebaudiana. It has no calories and is not associated with any heart disease or obesity.
In addition, some research has shown that stevia has positive health effects such as lowering blood sugar and lowering blood pressure.
2. Xylitol
Xylitol is a compound extracted from corn or bark of birch. Is its sweetness similar to sugar, except that it has only 2.4 calories per gram? while sugar has 4 calories per gram.
Several studies show that its consumption is related to benefits such as decreased risk of dental caries and protection against osteoporosis.
Read also: Cocoa Powder: Benefits Beyond Feeling Well-Being
3. Erythritol
Erythritol is chemically similar to xylitol, but it contains only 0.24 calories per gram, or only 6% of sugar calories.
This alternative is not related to the increase of blood sugar and insulin, nor to the increase of cholesterol and triglycerides levels, being especially indicated for obese or diabetic people.
4. Yacon Potato Syrup
Yacon is a tuber originating in the Andes. Similar to a potato, it gives rise to yacon syrup, a sweet substance with sticky consistency.
Yacon syrup has a third of the calories in sugar and is rich in fructooligosaccharides, a compound that is able to feed the beneficial bacteria that inhabit our gut, contributing to weight loss.
5. Coconut Sugar
Coconut sugar is extracted from coconut palm sap. Despite having the same amount of calories as regular sugar, this alternative contains nutrients such as iron, zinc, calcium and potassium.
Read also: Gluten, Lactose and Sugar Diets: Advantages and Disadvantages
It is worth mentioning that coconut sugar is rich in fructose, which is one of the substances responsible for refined sugar being harmful to health. Therefore it is recommended that it be consumed in moderation.
6. Honey
Honey has antioxidant properties, helping to lower the risk of cardiovascular disease and cancer.
Nevertheless, its consumption should be moderate because, like coconut sugar, it is also rich in fructose.
7. Maple syrup
Maple syrup, or maple syrup, contains 24 different types of antioxidants, which is beneficial to our body, and contains minerals such as calcium, potassium, zinc, iron and magnesium.
But maple syrup is high in sugar. So he is? Less bad? than refined sugar, but should be consumed in moderation.
Read also: Know what glycemic index is and why knowing it is so important
8. Molasses
Molasses is a dark, sweet liquid with a sticky, syrup-like consistency. It can be obtained from sugar cane or beet sugar.
This alternative contains vitamins, minerals and antioxidants, being a healthier alternative than refined sugar, but it is still a form of sugar and should not be consumed in excess.
When it comes to alternatives to replacing refined sugar, it is possible to resort to options that have fewer calories and fewer detrimental effects.
However, one must keep in mind that being natural? This does not necessarily mean that the product is free of undesirable effects, as with coconut sugar, honey, maple syrup and molasses. In the end, you already know: sweets should always be consumed in moderation.
Top 8 Natural Sweeteners and Sugar Alternatives (April 2024)
- Diet, Fitness, Diet, Losing belly, Diet
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